10/27/2015

CrossFit Glendora – WOD

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CFG warm up (No Measure)

400m run or 500m row

10 figure 8 shoulder swings

5 inch worms

2 rounds of

10 walking lunges

10 overhead squats

10 situps

5 pullups

20 double unders

3 Snatch Deadlift+3 Hang Power Snatch+3 OHS (5 Unbroken Sets, add weight each set)

Metcon (AMRAP – Rounds and Reps)

8minute AMRAP

5 Pull Ups

10 Wall Balls (20/14)

Rx+

8minute AMRAP

3 Bar Muscle Ups

9 Wall Balls (20/14, 12′)

Mobility

Overhead Tissue Smash/Olympic Wall Squat